Foods you don't have to forget to stay fit and hea

10 Foods you don’t have to ditch to eat healthfully!

There are lots of misconceptions about healthy eating. Some folks kick their favorite foods to the curb because they think they’re no good. This list might give you a few tips as to some foods that you thought you should avoid, but in moderation you may not need to.

1. Cheese
While you will find some unhealthy fats, don’t count out cheese! It’s an excellent source of protein, calcium and even contains a small amount of vitamin D.. Watching your waistline? Keep portions to about 1-ounce and choose lower fat varieties like Swiss, Parmesan or part-skim mozzarella and ricotta. Sheep’s and Goat’s milk cheeses are also great choices for those with allergies or reactions to cow’s milk.

2. Bread
Some people are still afraid of eating carbs and bread is usually the first to go. You’ll be missing out on nutritious goodies like fiber and important B-vitamins. Limit intake to no more than a couple of slices per day and choose whole grain varieties most of the time. Sprouted grain loaves also offer a boost of fresh enzymes, probiotics and amino-acids.

3. Lettuce
Classically misconstrued as a food that “doesn’t count” – lettuce packs in nutrients like hunger-fighting fiber, antioxidants and vitamins A, C and K. The darker the leaf, the more nutrients it has so bulk up salads, wraps, sandwiches and tacos with a fresh, green, low-calorie crunch.

4. Fruit Butters
Don’t let the name fool you, there’s no butter in this cooked-down fruit puree. Commonly available in apple, pumpkin and peach flavors, it’s divine spread on toast, mixed into yogurt or used in place of some of the oil when baking. A great way to introduce fussy eaters to new kinds of fruits.

5. Pizza
Yes, pizza! The combination of bread, lycopene-rich tomatoes and toppings like cheese and veggies can actually make for a very healthy meal. Homemade is the best way to go to keep the portion sizes, calories and grease under control. Brown rice, cornmeal and sprouted grain crusts make for an interesting twist on this old family favorite too. Be adventurous with your toppings and have fun with the creations. Also a great way to get kids into the kitchen and be a part of the meal prep process.

6. Dried Fruit
It might taste like candy but dried fruit has a lot more to offer. Drying fruit allows the natural flavors to concentrate, making it naturally sweet. While you should be careful with portions, dried fruits like raisins, cranberries, pineapple and apricots are a healthy addition to hot and cold cereals, salads and trail mix. Look for brands without added sweeteners or sulphites and keep portions to a modest couple of tablespoons.

7. Chili
When you consider the ingredients – beans, veggies, spices and maybe some meat – chili is healthy eats. Dial back on the fatty meats and toppings like sour cream and cheese and you’ve got a healthy and satisfying one-pot meal. My favourite is to use ground Buffalo, it is high in protein and about 40% less fat and cholesterol than Beef, again for fussy eaters you can hide a bunch of finely chopped vegies in a big bowl of chilli.

8. Shellfish
Shellfish like shrimp and lobster always get the shaft for being too high in cholesterol. But it turns out they can be part of heart-healthy diet because they are low in calories and saturated fat and high in protein. I don’t recommend consumption more than once per week as they are bottom scavenger feeders but they sure taste great.

9. Chocolate
A recent study found that chocolate eaters may have a reduced risk of heart disease. Look for the ones that are over 65% cacao content for increased anti-oxidant values. I recommend a skinny chocolate as a part of some of the weightloss programs I offer in the office, who said weightloss had to suck!

10. Steak
Carnivores rejoice! Red meat can be enjoyed in moderation for the benefit of healthy goodies like protein, iron, niacin and vitamin B12. The heart-healthy trick is to opt for lean cuts like fillet mignon, tenderloin and top sirloins. Grass fed meats are always your best choices and some often overlooked great red meat choices are, Buffalo, Osterich, Kangaroo and Venison. Don’t be afraid to experiment, and remember, the leaner the cut or variety of the meat the less the cooking time.